garlic - optional
Garlic is rich in vitamin C, selenium, and manganese, and contains allicin, a sulfur compound with documented antimicrobial and anti-inflammatory properties. A 100-gram serving provides approximately 149 calories, 33 grams of carbohydrates, and 6.4 grams of protein.
About
Garlic (Allium sativum) is a bulbous perennial plant belonging to the allium family, native to Central Asia and cultivated worldwide for over 5,000 years. The edible portion consists of a compound bulb divided into individual cloves enclosed in papery husks, ranging from white to pink or purple depending on variety. Garlic possesses a pungent, acrid flavor when raw that mellows to sweet and savory when cooked. The characteristic aroma and taste derive from sulfur-containing compounds, particularly allicin, which forms when cells are damaged through cutting or crushing. Major cultivars include hardneck varieties (with a central woody stem) and softneck types (softer, better for braiding), with notable regional cultivars such as 'German Extra Hardy' and 'Creole Red'.
Culinary Uses
Garlic is a foundational aromatic across virtually all major cuisines, used as a base for stocks, sauces, and braises, as well as in soups, stews, and grain dishes. It appears roasted whole as a condiment, minced raw in dressings and salsas, or fermented in preparations like black garlic. Different cooking methods yield distinct results: raw garlic delivers sharp, spicy heat; quick cooking preserves some pungency; prolonged braising or roasting transforms it into sweet, mild paste. Garlic is essential in Mediterranean, Asian, Latin American, and Eastern European cooking, where it appears in dishes from aioli and pasta aglio e olio to stir-fries and kimchi.